Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Toppings, butterscotch or caramel

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toppings, butterscotch or caramel	2%	0%	98%

Macro Nutrients

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Energy	0.86% 25kcal	7.45% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0% 0g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	44% 57g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	78.6% 57g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.33% 0.24g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	0% 0g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	2.1% 19μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.8% 71μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.5% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.53mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toppings, butterscotch or caramel	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.56% 22.4μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16% 1.27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	1.26% 0.029mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.7% 82mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.1% 40.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toppings, butterscotch or caramel per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Toppings, butterscotch or caramel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Toppings, butterscotch or caramel:

• 100 grams of Cooked Broccoli Raab have 11.9 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, 35.5 times more Vitamin B9, 74 times more Vitamin C, 50.6 times more Vitamin E and more Vitamin K than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain more Vitamin B12 than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 100 grams of Toppings, butterscotch or caramel have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Toppings, butterscotch or caramel have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Toppings, butterscotch or caramel:

• 100 grams of Cooked Broccoli Raab have 2.4 times more Calcium, more Copper, more Iron, 5.4 times more Magnesium, 13.1 times more Manganese, 2.1 times more Phosphorus, 5.2 times more Potassium, more Zinc and 2.2 times more Water than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain 6.1 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toppings, butterscotch or caramel contain similar levels of Selenium per 100 grams.
• 100 grams of Toppings, butterscotch or caramel lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have more Omega 3, more Fiber and 3.2 times more Protein than Toppings, butterscotch or caramel.
• While 100 g of Toppings, butterscotch or caramel contain 8.6 times more Energy, 18.3 times more Carbohydrate and 91.9 times more Sugars than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Toppings, butterscotch or caramel provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Broccoli Raab as well as Toppings, butterscotch or caramel provide inadequate amounts of Omega 6 in 100 grams.